Zakudya zochepetsa kumwa mankhwala zimadalira kugwiritsa ntchito zakudya zomwe zili ndi cholesterol chochepa. Zotsalirazi zimaphatikizapo mankhwala omwe ali ndi mafuta a monounsaturated ndi polyunsaturated, komanso mafinya osakanikirana ndi osungunuka.
Zakudya zowonongeka zamadzimadzi zimalimbikitsidwa kwa anthu omwe akuvutika ndi matenda a mtima, kapena omwe ali ndi chiwerengero cha iwo. Kuwonjezera apo, kuchepetsa cholesterol kawirikawiri kumafunikira pamene munthu ali ndi kunenepa kwambiri, shuga, kuthamanga kwa magazi. Choncho, kudya zakudya zopatsa malire sikuti cholinga chake ndi kuchepa thupi, koma kuti thupi likhale bwino.
Chakudya chochepa mu cholesterol
Pano pali malamulo oyambirira kwa omwe adasankha kutsatira chakudya chaumadzi:
- kusiya zophika maphikidwe pogwiritsa ntchito mafuta ndi mafuta ochokera kwa nyama;
- Musati muzipaka toast komanso musamafune chakudya chanu - mungathe kuwiritsa kokha, kuphika mu nthunzi kapena kuphika;
- Idyani nthawi zambiri komanso m'magulu ang'onoang'ono.
Zotsatira zotsatirazi zingathandize kuchepetsa cholesterol:
- Zamasamba ndi zipatso - chifukwa cha zitsamba za masamba omwe ali nazo.
- Oatmeal (phala la oatmeal kapena phala la chakudya cham'mawa, oatake) - chifukwa cha zida zosungunuka zomwe zili mkati mwake.
- Nandolo, mandimu, soya, sesame, mtedza, mbewu za mpendadzuwa, komanso mafuta awo oyenera - chifukwa cha phytosterols zomwe zili mkati mwake.
- Nsomba zonenepa - chifukwa cha kukhalapo kwa omega-3 fatty acids, zomwe zimapangitsa kuti kuchepa kwa kolera.
- Mafuta a azitona ndi gwero la monounsaturated fatty acids, makamaka oleic acid. Monga momwe anapezera, poyerekeza ndi mafuta odzaza mafuta ambiri, mafuta a maolivi amachititsa kuchepa kwa mlingo wa cholesterol, ndipo nthawi imodzi sichimakhudza kwambiri ma indices a cholesterol wabwino. Musagwiritsire ntchito supuni zoposa 4 za maolivi patsiku.
- Vinyo wouma bwino - kumwa mopitirira muyezo vinyo (makamaka ofiira, omwe ali ndi antioxidants) kumawonjezera mafuta a mafuta m'thupi.
Pano pali mndandanda wambiri wa mankhwala omwe ali ndi cholesterol chochepa, chomwe chingagwiritsidwe ntchito pa zakudya zaumwazi:
- mikate yonse yambewu ndi mabisiketi;
- mpunga wofiira, nyemba;
- pasta wa bulauni;
- mkaka wokometsetsa, yogurt ochepa, mafuta ochepa kwambiri;
- Nyama ya kalulu, nkhuku ndi Turkey popanda khungu;
- Mitengo ya mafuta ofiira (kudya nyama yofiira 1 masiku 10);
- nsomba zonenepa (mackerel, sardines, saumoni, bream, anchovy, bream ya nyanja);
- zipatso ndi peel ndi zipatso zatsopano;
- Zamasamba - zatsopano, zophika kapena zophika;
- masamba;
- tahini, sesame, walnuts, amondi.
Zakudya za hypolipidemic zimapatulapo zotsatirazi:
- Zakudya zamabotolo (mabisiketi, croissants, buns);
- mbatata yokazinga, chips, popcorn;
- zokoma (mikate, mikate, ayisikilimu, zakudya zamasamba);
- Zosakaniza mosavuta zakudya (shuga, jams, jams, uchi wochuluka);
- Mavitamini a mazira, mkaka wonse ndi mkaka, ma yogamu ndi tchizi zomwe zili ndi mafuta ambiri;
- Nkhuku nyama ndi khungu, mbuzi ndi khungu, mwanawankhosa;
- sausages (nyama yankhumba, salami, mortadella, etc.);
- Zakudya (pizzas, cheeseburgers, carbonara, etc.);
- Mazira a mazira (m'malo mwa ma gramu 20 a nyama ndi mapuloteni a mazira awiri owiritsa);
- nsomba;
- ma mollusc (shrimps, lobsters, mussels, oysters, urchins zam'madzi, lobster, cuttlefish, squid);
- Mkati (chiwindi, ubongo, impso, spleen, mtima);
- zamzitini, mchere ndi kusuta nyama kapena nsomba;
- Buluu, mafuta a nyama ophika, mafuta odzola - konzani ma sauce odzola mafuta, mandimu ndi viniga wa mphesa;
- zakumwa za mowa ndi carbonated.
Chitsanzo chodziwika bwino cha zakudya zosavuta komanso zosavuta kuzikonzera ndi cholesterol chochepa ndi borsch ndi porridges yophika pamadzi.